Pickleball Treatment Leaders in New Jersey
As the region’s sports medicine authority for athletes at all levels, Professional Orthopaedic Associates is your source for all the exceptional bone, joint, and muscle care a pickleball player could need to stay in the game.
Pickleball, much like any sport, offers the advantages of fitness alongside potential injury risks. Each pickleball player is a distinct athlete with unique needs that demand specialized attention. After an injury, staying on the court necessitates collaboration with specialists possessing the tailored expertise to deliver the most effective treatment catered to your individual requirements.
In the realm of sports medicine, the athlete stands at the core. Their performance objectives and goals shape the treatment approaches offered by their sports medicine specialist. For pickleball players, choosing the appropriate sports medicine doctor is fundamental for achieving peak performance following an injury.
At Professional Orthopaedic Associates, our board-certified and fellowship-trained specialists have top-tier training and expertise in sports medicine as well as experience in treating pickleball injuries. They're primed to provide the necessary treatment and rehabilitation. Collaborating closely with you, our experts strive to identify the optimal solution for your pain or limitations, ensuring a swift return to pickleball.
Our pickleball injury experts at Professional Orthopaedic Associates are proud to be Pickleball Doctors. Providing expert tips for injury prevention, performance, and more, Pickleball Doctors is a group of elite doctors dedicated to helping you stay on—and dominate—the pickleball court.
Prepare for Pickleball Play & Avoid Injury
According to leading doctors, prevention prevails over cure. In the fast-paced world of pickleball, players of all skill levels can mitigate on-court injury risks by training off-court. Incorporating strength training, conditioning, and specific stretches greatly primes pickleball players for upcoming matches. Optimize your protection and performance by adhering to a professionally crafted workout or warm-up regimen.
The Pickleball 10 to Win is designed by Central New Jersey’s leaders in treating pickleball injuries at Professional Orthopaedic Associates. This comprehensive workout regimen is tailored to enhance your pickleball skills while also aiding in injury prevention.
Pickleball 10 to Win
Enhance your court performance and endurance by utilizing these 10 specific exercises, designed to boost flexibility, agility, strength, and stamina.
Exercise 1
BEAR HUGS
Stand straight or lie on your back and open up your arms, pulling your shoulders back to broaden your chest. Bring your arms back in, wrapping them around your chest, and pat the back of your shoulders. Repeat quickly 20 times.
For the Win: Do some resistance bear hugs. Hold a resistance band around your back. Then, reach your arms out in front of you like you are hugging someone. Hold for 3 seconds. Repeat 10 times.
Exercise 2
POGO HOPS
Stand with your feet shoulder-width apart. Bend your knees slightly, but keep your posture straight. Keep your feet together and jump up and down in place. Repeat for 30 seconds.
For the Win: Do some single-leg hops. Balance on one leg and hop in place for 30 seconds. Repeat while balancing on your other leg. For better agility training, use a line to hop over from left to right.
Exercise 3
SIDE-LYING LEG LIFTS
Lie on your side with your legs straight and one leg on top of the other. Bend your knees slightly and move your top leg toward the sky or ceiling. Lift your leg slowly and lower it slowly. Repeat 10 times on each side.
For the Win: Try resistance leg lifts! While lying on your side, place a resistance band around your legs and above your knees while you complete your leg lifts. For more of a challenge, place the band around your ankles.
Exercise 4
SINGLE-LEG BALANCE
Stand with your feet hip-width apart, and lift one foot off the ground. If you need, hold your arms out to help you balance. Hold this position for up to a minute or as long as you can and repeat on the other side.
For the Win: Do single-leg extensions. Stand on one foot. Lift your other leg, extending it behind you, in front of you, and off to the side. Center your leg before each extension. Repeat 15 times on each side.
Exercise 5
STANDING QUAD STRETCH
Stand on one foot and pull the other behind you, holding the ankle. If you need, hold onto something for balance. Pull your heel toward your buttocks, and hold for 30 seconds. Repeat on each side.
For the Win: Do kneeling quad stretches. Kneel on one knee with the opposite foot planted flat in front of you. Push your hips forward and hold for 30 seconds. Repeat for 3 sets on each side.
Exercise 6
ROWS
Put a resistance band around a stable surface, like a tree or fence, holding the band in each hand. Stand facing the band with your feet hip-width apart. Pull the band toward you, squeezing your shoulder blades. Return to your starting position. Repeat 15 times.
For the Win: Do some bodyweight rows. Instead of resistance bands, use your body weight. Find a stable horizontal surface, such as a table or bar, and lie underneath it, grasping the surface firmly with both hands. Pull yourself up then lower yourself back down. Repeat 15 times.
Exercise 7
PLANKS
Put your hands and knees on the ground, and then extend your legs behind you. Support your weight on your forearms and toes. Keep your body straight from your head to your heels. Hold this position as long as you can.
For the Win: Try side planks with resistance in your arms. Support your weight on one foot and forearm. Hold a resistance band in both hands, and extend your free arm toward the sky or ceiling. Repeat 10 times on each side.
Exercise 8
HEEL RAISES
Stand with your feet shoulder-width apart. Slowly lift your heels off the ground, rising up onto the balls of your feet. Pause as you get to your tip-toe position, then lower your heels slowly back down to the ground. Repeat 20 times.
For the Win: Try single-leg heel raises. Instead of using both feet, lift one foot off the ground while putting your weight on the other foot and lifting that heel up. Repeat 20 times on each side.
Exercise 9
SQUATS
Stand with your feet shoulder-width apart. Lower your hips down and back as if you are sitting down in a chair. Keep your weight on your heels. Return to a standing position. Repeat 10 times.
For the Win: Try single-leg squats. Instead of two feet down as you squat, lift one foot off the ground and extend it in front of you as you lower your hips and return to a standing position. Repeat 10 times on each side.
Exercise 10
LUNGES
Stand with feet hip-width apart. Take a big step forward with one foot. Lower your hips down until your front knee is bent at a 90-degree angle. Keep your weight on your front heel. Push off your front foot to return to a standing position. Repeat 10 times on each side.
For the Win: Do backward and side lunges. For backward lunges, take a big step backward, lower, and push off your back foot to return to standing. For side lunges, take a step out to the side, lower yourself on that side, and push back up from that foot to return to standing.
When to See an Expert
Playing through pain, whether in pickleball or any sport, is never advised. An untreated injury could prolong your absence from the pickleball court. Seeking immediate evaluation by an orthopedic specialist is crucial to prevent further harm or long-term setbacks.
Our experts recognize the importance of an accurate diagnosis for an effective treatment plan. To make an appointment or consult with our specialty-trained sports medicine doctors, you can either request an appointment online or call (732) 530-4949 if you have experienced:
- An arm, wrist, hip, shoulder, back, or knee injury with a popping sound or sensation from a fall on the court
- An inability to put weight on your leg, knee, foot, or ankle
- Muscle or joint pain that does not subside after rest and icing
- Holding your pickleball paddle causes hand, wrist, or forearm pain
- Swinging your pickleball paddle causes shoulder, back, neck, or arm pain
- Targeted pain in your back, arms, or legs that is sudden and persistent after playing, especially if it is tender and/or warm to the touch
Common pickleball injuries include:
- Back strains
- Golfer’s elbow
- Hamstring strains
- Herniated or slipped disc
- Knee cartilage and tendon injuries
- Plantar fasciitis
- Rotator cuff injuries
- Tennis elbow
- Wrist and ankle sprains
Who to See
Harry A. Bade, III, MD, FACS
Harry A. Bade, III, MD, FACS, is a board-certified orthopaedic surgeon who specializes in surgical and nonsurgical treatments for shoulder, knee, hand, and wrist conditions and injuries as well as sports medicine, arthroscopic surgery, and joint replacement. Dr. Bade founded Professional…
Who to See
Christopher D. Johnson, MD, FACS
Christopher D. Johnson, MD, FACS, is a board-certified orthopaedic surgeon who specializes in surgical and nonsurgical treatments of hand, wrist, elbow, shoulder, and knee conditions and injuries as well as sports medicine and arthroscopic surgery. Dr. Johnson joined Professional Orthopaedic…
Who to See
Brian M. Torpey, MD, FACS
Brian M. Torpey, MD, FACS, is a board-certified orthopaedic surgeon who specializes in surgical treatments for shoulder, elbow, knee, and hip conditions and injuries as well as sports medicine, arthroscopic surgery, and joint replacement. Dr. Torpey joined Professional Orthopaedic Associates in…
Who to See
Gregg R. Foos, MD, FAAOS
Gregg R. Foos, MD, FAAOS, is a board-certified orthopaedic surgeon who specializes in surgical and nonsurgical treatments for shoulder and knee injuries and conditions as well as sports medicine, arthroscopic surgery, and knee replacement. Dr. Foos joined Professional Orthopaedic Associates in…
Who to See
David R. Gentile, MD, FACS
David R. Gentile, MD, FACS, is a board-certified orthopaedic surgeon who specializes in surgical treatments for shoulder, elbow, hand, knee, and wrist injuries and conditions as well as arthroscopic surgery and sports medicine. Dr. Gentile joined Professional Orthopaedic Associates in 1998.…
Who to See
Jason D. Cohen, MD, FACS
Jason D. Cohen, MD, FACS, is a board-certified orthopaedic surgeon who specializes in surgical and nonsurgical treatments for back, neck, and spine conditions and injuries. Dr. Cohen joined Professional Orthopaedic Associates in 2000.
After completing his bachelor's degree in biology at…
Who to See
Glenn G. Gabisan, MD
Glenn G. Gabisan, MD, is a board-certified orthopaedic surgeon who specializes in surgical and nonsurgical treatments for foot and ankle conditions and injuries as well as sports medicine and arthroscopic surgery. Dr. Gabisan joined Professional Orthopaedic Associates in 2004.
Dr. Gabisan…
Who to See
Mark W. Gesell, MD, FACS
Mark W. Gesell, MD, FACS, is a board-certified orthopaedic surgeon who specializes in surgical and nonsurgical treatments for hip and knee conditions and injuries as well as arthroscopic surgery and joint replacement. Dr. Gesell joined Professional Orthopaedic Associates in 2011.
After…
Who to See
Ryan J. Plyler, MD
Ryan J. Plyler, MD, is a board-certified orthopaedic surgeon who specializes in the surgical treatment of hip, shoulder, and knee conditions and injuries as well as sports medicine care for all ages. Dr. Plyler joined Professional Orthopaedic Associates in 2019.
After completing his…
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Benjamin M. Giliberti, MD
Benjamin M. Giliberti, MD, is a board-certified orthopaedic spine surgeon who specializes in surgical and nonsurgical treatments for back, neck, and spine conditions and injuries. Dr. Giliberti joined Professional Orthopaedic Associates in 2021.
After completing his bachelor’s degree in…
Who to See
Allen D. Nicholson, MD
Allen D. Nicholson, MD, is a board-certified orthopaedic surgeon who specializes in nonsurgical and surgical care for the shoulder and elbow. Dr. Nicholson joined Professional Orthopaedic Associates in 2021. Dr. Nicholson completed his undergraduate degree in biochemistry from Brigham Young…
Who to See
Gregory A. Parker, MD
Dr. Gregory Parker is a board-certified orthopaedic surgeon and fellowship-trained sports medicine specialist who joined Professional Orthopaedic Associates in 2023. Dr. Parker is dedicated to getting all of his patients back to their active lifestyles, from the recreational to the professional…
Who to See
William J. Gallagher, MD, CAQSM
William Gallagher, MD, is a fellowship-trained, board-certified sports medicine specialist. He received his master’s degree in biomedical sciences from the University of Medicine and Dentistry of New Jersey and his medical degree from the University of Medicine and Health Sciences. He went on to…
Exceptional Patient Care for Pickleball Players
Our team at Professional Orthopaedic Associates is dedicated to providing tailored treatment plans to help you achieve your health, fitness, and performance goals. With our pickleball injury experts' extensive knowledge and experience, we collaborate closely with you to diagnose and find the ideal solution to help you live without limits.
Our specialists are committed to exploring all conservative, nonsurgical options before considering surgery as a solution. In the event that surgery is required, our team excels in employing leading-edge minimally invasive techniques, prioritizing your safety, speed of recovery, and overall well-being.
Common Pickleball Injuries & Treatments
We tailor exclusive care plans for each pickleball player under our treatment. Check the list below for more information on typical injuries and learn more about treatments provided by our pickleball injury specialists.